Breath is what gives and sustains life. Of course, that’s not difficult to grasp. But go ahead and think about how often, either consciously or unconsciously, you hold your breath. When you think about it, do you hold your breath when you’re stressed, anxious, upset, or frustrated? Do you find yourself holding your breath during office meetings, sitting in traffic - maybe while waiting for a light to turn green, on phone calls, or while having difficult conversations? It doesn’t necessarily mean you’ve stopped breathing during these moments. However, it is more likely that your breathing is restricted due to the increased tension on the muscles during moments of stress, anxiety, or frustration (Fogel, 2010). While it’s not great to allow this tension on the muscles frequently, the good news is that there are mechanisms in place to help prevent it from being too problematic, and I will include some breathing techniques for you to use on your own! 

Your body naturally wants to maintain a state of homeostasis where the pH level is about 7.4 (Hopkins et al., 2022). Each inhale brings a fresh supply of oxygen (O2) to your lungs. Each exhale releases the carbon dioxide (CO2) that has built up as a result of cellular respiration. When you hold your breath, you increase the CO2 levels in your body which slightly decreases the pH - making your body more acidic than it likes. This acidic pH is what sends the signal to breathe again. (This is also why you begin to breathe heavier and faster when you are exercising, but that’s another blog post.) So without even realizing you have been holding your breath or creating extra tension on the muscles, your brain sends the signal to inhale the O2 it is craving and exhale the CO2 that has accumulated thereby balancing the pH levels to maintain homeostasis and releasing tension on the muscles through the exhale. 

Certain parts of the nervous system are responsible for this! The nervous system can be divided into several parts and each has a different function. The nervous system as a whole is divided into the central nervous system (CNS), which consists of the brain and spinal cord, and the peripheral nervous system (PNS), which consists of the nerves and ganglia outside of the brain and spinal cord. The PNS is further divided into the autonomic nervous system and the somatic nervous system. The somatic nervous system involves the sensory organs and voluntary muscles while the autonomic nervous system involves the internal organs and glands such as your heartbeat, breathing, and digestion (Belaoucha, 2017). This is the part we will focus on because the autonomic system is further split into the sympathetic division, which is responsible for the “fight or flight” response, and the parasympathetic division, which is responsible for the “rest and digest” response. Both of these divisions are highly related to breathing. 

The parasympathetic nervous system, although it is part of the autonomic or involuntary system, can be somewhat controlled just by breathing intentionally, and certain breathing patterns can absolutely change how you feel in only a matter of minutes! “Slow, deep breathing activates the parasympathetic nervous system which decreases the heart rate and dilates blood vessels, reducing your overall blood pressure. As your breathing becomes slower, your brain associates it with a state of relaxation, which causes your body to slow down other functions like digestion” (Vital Heart and Vein, 2022). So breathing has the power to calm this part of the nervous system and triggers the “fight or flight” response to switch off and triggers the “rest and digest” response to switch on. 

One of my favorite techniques is the “4-7-8 breathing technique” because it promotes relaxation and oxygenation of the body. This is the one I’ll use to help me fall asleep. Just inhale through your nose to the count of four, hold your breath for a count of seven, then exhale through your mouth to the count of eight, and repeat three or four more times as necessary (Vital Heart and Vein, 2022). There’s also the “30 second breathing exercise” which can help normalize blood pressure. Just sit in a quiet place, relax, and close your eyes for 30 seconds. During this allotted amount of time, take six deep breaths and repeat as needed (Vital Heart and Vein, 2022). Another is the “equal breathing technique”. I use this one most if I’m stuck in traffic as a way to relax or calm myself when I just want to get where I’m going. With equal breathing, you relax and inhale through your nose to the count of four, pause, and then exhale through your nose to the count of four, repeating as necessary (Vital Heart and Vein, 2022). Lastly is “diaphragmatic breathing” or “belly breathing” which is great for strengthening the diaphragm and allowing more oxygen into your body. Just lie flat on your back with pillows to support your neck and knees, put one hand on your chest and the other below your rib cage, slowly inhale through your nose (the hand below your rib cage should rise), then exhale through pursed lips (the hand below your rib cage should fall). Throughout each inhale and exhale, the hand on your chest should be still (Cleveland Clinic, 2018).         

So breath is essential to life, but it’s also helpful to relieve stress and calm the mind. Wherever you are, take this as your cue to shake out your shoulders, loosen up your fingers and toes, soften your jaw, and take a deep breath in through your nose to the count of four, pause for a second, then exhale through your nose to the count of four. Congratulations, you’ve just done the equal breathing technique! How much more relaxed do you feel now?

References

Belaoucha, B. (2017). Using diffusion MR information to reconstruct networks of brain activations from MEG and EEG measurements. Retrieved from: https://www.researchgate.net/figure/The-central-nervous-system-CNS-and-peripheral-nervous-system-PNS-source_fig1_317485174  

Cleveland Clinic. (2018). Diaphragmatic Breathing. Retrieved from: https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing 

Fogel, A. (2010). Waiting to exhale. Psychology Today. Retrieved from: https://www.psychologytoday.com/us/blog/body-sense/201009/waiting-exhale 

Hopkins, E., Sanvictores, T., & Sharma, S. (2022). Physiology, Acid Base Balance. Treasure Island (FL): StatPearls Publishing. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK507807/ 

Vital Heart and Vein. (2022). Breathing techniques to lower blood pressure. Retrieved from: https://vitalheartandvein.com/blog/breathing-techniques-lower-blood-pressure/